Drinking water (8 oz for every hour you spend on a plane)

Sleeping aids (for flights that arrive in the morning), including:

• loose clothing (if your clothes keep you from crossing your legs or your hands behind your head, they're too tight)
• eye shades (most drug stores have them)
• chewing gum
• ear plugs
• neck rest
• comfortable shoes, or even slippers
• high-carbohydrate snacks such as fruit, bread or candy (except chocolate)

Stimulants (for flights that arrive in the evening):

• a good book or magazine (if helps to bring one you've already started and are engaged in, rather than graze at the airport bookshop)
• games (solo-player types, unless you're not travelling alone)
• if your diet permits, caffeine (such as coffee, tea, soft drinks or in pill form)

Athletic shoes and/or comfortable walking shoes--to ensure you get exercise once you arrive

After consulting your doctor:

• Sleeping pills (optional)
• Melatonin (optional)

About one to two hours, to purchase necessary items

For short trips, consider staying on your own time, if possible, by scheduling meals and bedtime as if you'd never left home.

2torial #0703: Learn2 Combat Jet Lag Flying in the face of the traveler's bugaboo It's four in the morning, and you're tossing and turning between crisp hotel sheets. Then a few hours later, just as you're walking into the big meeting--important enough for you to cross six time zones--you're finally ready to fall asleep. For the next two weeks. It's every traveler's nightmare. As people fly more and more, both for business and pleasure, circadian dischronism (otherwise known as jet lag) is becoming something of an epidemic. Beside exhaustion and insomnia, symptoms of jet lag include nausea, aching joints, irritability, decreased concentration, headaches and even depression. Fortunately, science is making inroads into the mysteries of jet lag, and researchers have developed a number of active steps you can take to alleviate its symptoms. If you follow the guidelines outlined in this 2torial, you'll find yourself less shell-shocked, happier and more productive when you reach your final destination. The body's clock is an incredibly complicated mechanism. Because so many factors--both biological and environmental--are involved, scientists have been unable to find a silver-bullet cure for jet lag. Yet research shows it is possible to alleviate symptoms by gradually "tricking" the mind and body into abiding by the new time zone. Conventional wisdom says that it takes one full day to recover from jet lag for every time zone you cross. So, if you travel across seven time zones and don't take active steps to fight jet lag, you can expect to spend a full week recovering from the shock. However, you may be able to speed up the process if you take the following steps. Arrive at the airport in fighting form The battle begins before you even set foot in the airport. You can do a number of things to prepare in the days leading up to take-off, including: Sleep well: Get plenty of sleep in the nights leading up to your big trip--it may be the single best thing you could do. Of course, jet lag is not simply a lack of sleep; it is the desire to sleep at the wrong time. But if you are well-rested, you will suffer less from fatigue and exhaustion when these symptoms hit. In addition, you'll have extra energy if you need to stay up late in order to adapt to the new time. Plan meals and bedtime: If possible, plan meals and bedtime as if you were already in the new time zone. Yes, that probably means going to bed when you're not sleepy, or getting up before it feels right to do so. But even if you can only adjust your schedule by an hour or two, you may in turn shrink your jet lag by a day or two. Some die-hard travelers swear by the Argonne National Laboratory Anti-Jet Lag Diet, which consists of a three-day regime of feasting and fasting. Developed by U.S. government researcher Dr. Charles F. Ehret, the diet is said to work because high protein breakfasts and lunches stimulate the body's active cycle while a high carbohydrate dinner stimulates sleep. By fasting, you deplete the liver's store of carbohydrates and, according to scientists, prepare the body's clock for resetting. Anecdotal evidence suggests that this diet can be quite effective, but research remains to be done. Here's the breakdown: Day One: Feast. High-protein breakfast and lunch (lots of eggs, cheese or meat), followed high-carbohydrate dinner (consisting mostly of bread, rice, fruits and vegetables, and pasta). Day Two: Fast (three light meals totaling less than 800 calories). Day Three: Feast (same as Day One). Day of Departure: Fast. Break your fast with a high-protein breakfast at the first normal breakfast time in your destination. Set your watch to the new time zone: As you board the plane (or even earlier if practical), set your watch to the new time zone. It sounds too simple to be true, but in fact, experts say this can give you a very real head start on the recovery process. Why? Because it'll encourage you to make decisions about eating and sleeping that are in line with the new time zone before you even arrive. Avoid stress: Try to arrive at the airport relaxed. This will allow you to make wiser decisions about eating sleeping and drinking, and will be especially helpful if you need to sleep on the flight. Abstain from alcohol the night before: A hangover not only closely resembles jet lag, it can compounds its effects. Like jet lag, alcohol can also upset the body's natural circadian rhythms (your sleep patterns). Fly right The symptoms of jet lag can be amplified by the effects of flying itself, namely dehydration and pressure changes. So you should take steps to avoid the stresses and strains that accompany even the shortest flight, including: Drink plenty of water: The air in planes is so dry that it can actually dehydrate you. Experts say you should drink eight ounces of water for every hour you fly to make up for the On long flights, bring an extra liter of water, since busy flight attendants may not provide you with as much water as you need. Exercise and stretch: Small seats and pressure changes can cause swelling and muscle cramping, which can in turn aggravate symptoms of jet lag. By stretching in your seat and walking around the cabin from time to time, you can keep the blood flowing the muscles limber. Avoid alcohol: Alcohol may soothe your nerves in the short term, but it will fray them in the long run if you over-indulge. Alcohol increases dehydration, and--as we said previously--a hangover makes everything worse. Get the right amount of sleep on the plane If you arrive at your final destination in the morning, you'll want to get off the plane as rested as possible. Otherwise you might head straight to bed while the rest of the world goes about its business. However, loads of sleep during the flight can actually be counter-productive if your flight arrives in the evening: you'll be so rested that you can't fall asleep--until the following morning. In this case, it's better to arrive tired enough that you'll sleep no matter WHAT time it is. Getting sleep Board the plane armed with the following: an eye-shade to block out light; ear-plugs to shut out sound; and an inflatable neck-rest for comfort. In addition, pack a high-carbohydrate snack such as fruit, candy or bread products--it's more likely to induce drowsiness than one that's high in protein. Finally, wear loose clothing and dress in layers. If it gets too warm, you'll be able to shed a layer. Also, bring a warm sweater or sweatshirt just in case it gets chilly. You may want to consider taking melatonin, a hormone that some people find to be an effective sleep aid over the short term. It's widely available in drug stores, health food stores and now even grocery stores. A prescription isn't necessary, but as with any pharmaceutical, you should consider consulting a physician before trying it. You might also consider taking a sleeping pill, but you should always consult with a doctor before doing so. Sleeping pills can be risky, especially when taken at high altitudes. Avoid taking either sleeping pills or melatonin for more than short periods of time. Avoiding sleep Planes seem designed to prevent sleep, but you still may need some extra help. Bring along a stimulating activity, whether it's a mystery novel, your taxes, or a pack of cards. When you start to dose, get up and walk around the cabin, splash some water on your face, or engage willing neighbors in conversation. Pack a high-protein snack, for example unsalted nuts or boiled eggs, and drink some caffeine (coffee or soft drinks are typical choices) if necessary--though whether or not you want to consume caffeine depends on your own diet. Needless to say, avoid drinking caffeine as you approach your destination, or you may be too stimulated to fall asleep once you arrive. Abide by your new time zone Your body may fight you, but when you arrive in Rome, do as the Romans. That is, sleep and eat according to the new time zone, not the old one. If your flight touches down at eight in the morning and you head straight to bed, you can be sure that you'll be wide awake at four the next morning. If you absolutely must get some sleep, limit yourself to a nap of less than two hours. If you're starving at three in the afternoon, have a light snack and wait until dinner-time for a real meal. Other steps you can take include: Heading outside: Daylight has a direct effect on the body's circadian rhythms, and walking outside can help you stay awake until bedtime and at the same time give you jump start in adjusting to the new time zone. Getting exercise: Like daylight, moderate to vigorous exercise will give you more energy and, if necessary, help you stay awake until the evening hours. In addition, evidence has been found that exercise allows the body's circadian rhythms to adjust more quickly. If you can't spend an hour on a treadmill, take long walks (perhaps you'll be able to take in some sights on the way!). Sleep aids at bedtime: When it's bedtime in your new destination, and you find yourself wide awake, get between the sheets, turn out the light and try to sleep anyway. The wear and tear of travel might just catch up with you. Also consider stretching, meditating, taking a hot bath, or engaging in any other activity that deeply relaxes you. If none of these tricks yields results, you might consider taking melatonin or a conventional sleeping pill for the first night or two, just to get back on schedule. But only do so under the guidance of a physician. Like the common cold, jet lag has stealthily eluded a sure cure. But even if science never defeats circadian dischronism, you might be able to battle it to a draw--with a little strategic planning. -end- Learn More!